7 days GM diet plan is something everyone wants to follow for quick weight loss. GM Diet is very popular all over the world for the fact that it leads to very fast weight loss. There comes a time in the life of every overweight person, when they are ready to follow any hardship to lose some quick kgs. GM diet is the rescuer. The original diet is full of nonveg food items and stuff you would find hard to assemble. Hence, we have worked on an easy to follow Indian vegetarian version of 7 days GM diet. Read on for more info.
Benefits of GM diet:
This GM diet was assembled by General motor company for its employees. This is why it is named as General motor diet or GM diet. This 7 days Diet plan has many benefits because of the way it is designed.
- Quick weight loss: The biggest benefit of the GM diet is that it helps in quick weight loss. Most people drop around 3-6 kgs weight in just 1 week. Miraculous isn’t it?
- Detoxification: Gm diet helps in Flushing off the toxins from your system. It mostly involves eating loads and loads of fruits and vegetables every day. This helps in providing micronutrients to the body.
- Rest to the gut: The food items prescribed in this diet do not crowd the gut, and hence provide rest to your entire digestive system. This also helps in better elimination of wastes and toxins.
- 7 day period is so small that you would remain determined and motivated to carry on with the plan.
Do’s GM diet:
Increased Water intake
While on a GM diet, you need to ensure that you consume at least 10 glasses of water every day. Gm diet has a strict diet regime. It may often lead to headaches, malaise, profound sweating, and weakness. These side effects can increase in cases of dehydration. Hence maintaining proper hydration will keep you off these side effects. It also helps in better cleansing of the body system.
Eat a variety of vegetables and fruits
The GM diet basically comprises of vegetable as well as fruits intake. If you are keen on following it for the week, make sure you buy a huge variety of fruits and vegetables beforehand. Including different varieties of fruits and vegetables will ensure the availability of all micronutrients to your body. This will help you sustain the monotony and keep the side effects away.
Exercise
Although this diet plan is good for quick weight loss, it is preferable to follow a 45 minutes exercise/walking routine for 7 days. This will ensure that your muscles are toned as well as you lose weight from the right areas. Learn more about burning fat for weight loss.
Don’ts of GM diet:
Avoid Alcohol – Alcohol provides a hell lot of calories, leave apart the toxins it inserts in your system. Gm diet is a very low-calorie diet plan. If you intake Alcohol while following this diet, it may lead to hypoglycemia (low blood sugar) episodes. It can cause blackouts, drowsiness, and fainting.
If you are a Non – vegetarian, check this Indian Non-Vegetarian GM Diet Plan for Weight Loss for detailed 7 days gm diet plan for weight loss.
The Indian Version of vegetarian GM diet plan for weight loss:
Watch this comprehensive video on Indian vegetarian version of GM diet plan
The vegetarian GM Diet plan:
All said and done, it’s time now to take a look at the actual Indian vegetarian GM diet plan.
Day 1:
On the first day of this plan, you are required to eat only fruits. The quantity of intake is not defined, and hence you can eat till you feel full.
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My Take:
To make this healthier, I would suggest you to –
- Include a huge variety of fruits. Involve all colors of fruit to get maximum benefits of the antioxidants. Red, yellow and green eat them all.
- Wherever possible eat fruits with the peel, this will help in increasing your fiber intake. Like in case of apple and pear. This fiber will help you keep away from hunger pangs and will make you feel full.
- Citrus fruits like pineapple, orange, lemon, sweet lime, strawberries will provide you with a lot of Vitamin C. This will help you in flushing off the wastes and keep a good shine on your face and hair.
- Eat all melon fruits – Melon fruits are high in water content. They will lead to increased urination, helping you flush the toxins and also water weight. This is specifically helpful in cases of water retention.
Day 2:
This is your vegetable day. This function is similar to fruits. The variety ensures that most micronutrients are provided to the body. You can boil them, steam them, have it raw or make a soup out of it. You can have 1 cup of baked or boiled potato too.
My Take
- Have the boiled/baked potato for breakfast. This will ensure a good and energetic start to your day. If you don’t like only potatoes, you can try this apple and potato salad.
- Use spice to make your boiled/steamed vegetables taste good. No point eating them bland and then losing your motivation to move ahead.
- Squeezing lemon on your veggies will not only add taste but also provide Vitamin C to assure that glowing face.
- If you are fond of salads, here is a good recipe.
- Add some green tea to your day to ensure detoxification. (without sugar)
Day 3:
The third day is a blend of the first 2 days. On this day you can have all the veggies and fruits you ate on the previous days. You need to avoid potatoes and bananas on this day.
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My Take:
Day 4:
This is a high potassium and high carbs day. This will help in replenishing your energy stores. You are allowed to eat up to 8 bananas and 4 glasses of milk on this day. you can spend the rest of the time eating fruits and vegetables or even vegetable soup (no cream).
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My Take:
The Smoothie day, as I call it is a blessing in disguise, after the 3 days of munching on veggies and fruits, your taste buds would love the change. Just blend a smoothie out of 2 bananas and a glass of milk.
- In a small personal experiment, I changed the bananas to mangoes (total 4 .no) and I saw the same effect. Mangoes are equally high in potassium as well as in carbs. Plus the combination is irresistible for me. You can try it too. This made me recharge my motivation to finish up the pending days.
- Recipe for simple, low-calorie vegetable soup. (Fast to cook too).
Day 5:
This is protein day. You need to include paneer, curd, soy milk, soya chunks along with 6 tomatoes. The original GM diet needs you to eat 10 oz of beef, which provides around 60 – 70 gms of protein. To meet this, you need to eat either 500 Gms of paneer or you can also have 250 Gms of paneer + 20 gms of soya chunks + 150 ml curd.
If you have any confusion regarding what food to choose for this day, check the protein table under day 5 of our Indian Non-Vegetarian GM Diet Plan for Weight Loss.
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My Take:
I observed a good drop in weight on this day.
- I don’t like eating plain paneer, I mean it is bland and I doubt if anyone really could eat it plain. So I suggest you grate some carrots and lots of chopped Bell pepper (very good for weight loss), onion and tomatoes. Make paneer bhurji (something like scrambled egg) out of it in 1 tsp olive oil. I used a lot of spices like cardamom, cinnamon, cloves for taste.
- If you like soups, you can make a vegetable soup as well as add small paneer cubes to it along with some chopped veggies on top.
- If you are an eggitarian, you could replace paneer with egg whites.
- Some websites suggest eating Brown rice on this day. I found it irrelevant. Brown rice is not protein for sure.
- 6 tomatoes can be easily used in diets or as a juice along with other veggies.
Day 6:
This day is more or less like your day 5. You can incorporate similar foodstuff in an increased quantity if needed.
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Day 7:
On the last day, you can continue to eat the vegetables as well as fruits of your choice (avoid the high carbs ones) along with a cup of brown rice at lunch.
If you have done it all, at the end of the week you would find yourself weighing lighter than before. I observed that every time I fought hunger while following the plan, I was full of demotivation and moreover, I wanted to give up instantly. But I tried to control that emotion by telling myself that the GM diet is about restricting food groups on particular days and not about remaining hungry. So I went on to eat what was allowed until I felt my stomach was full. This at least helped me in finishing what I started.
Note – I may have modified the GM diet plan a bit here and there in the best nutritional interest of the readers.
Buy Detailed Indian Vegetarian version of GM Diet Plan ( 7 days GM Diet with Recipes )
You can buy a detailed 7 days Indian Vegetarian version of the GM Diet Plan.
- This GM diet is planned on the same principle mentioned above in the article.
- It has detailed recipes. Simple to make as well as easily available ingredients. Now you don’t need to spend your week eating only sliced cucumber and tomatoes in the name of salads.
- Read More about the book.
Learn More:
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I am on 5 the of GM diet plan.I am 65 years and vegetarian,weight 78kg.I see the. Weight loss in the Early morning without taking any but after taking diet it increases by 2/ 3 lbs.I am doing everything as per diet plan and doing walking 40 minutes ,but I lost only 2 lbs.what is. Went wrong,how much I will loss after 7 days.
Hello sir , I think it is because of the age factor . but i really feel yu should not be doing such strict diets at this age . please try our 1200 calorie diet plan .
Hi I m 92kg now. Already I m going for gym and I have reduced upto 5kg. If I follow this diet plan, can I reach around 60Kg weight and how months it will take?
Hi Madhuri ,
This is a crash diet plan and is not recommended to be followed on a continuous basis . you can follow this plan once a month. this will help you lose 2-3 kgs in a week , post this diet you can follo our 1200 calorie diet plan .
Hi Payal,
I am 33 year old with 5.11 height and 100 kg’s weigh.
I want reduce wight. Could you please suggest better weight loss methods.
Can I follow this GM diet?
Regards,
Rehan
Hi Rehan ,
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – https://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Yoyu can follow Gm diet plan once every month to shed off some quick kilos.
Hey Payal! I am so glad to find this webpage on day 5 it’s less strict than the others I’ve seen and it’s really great to have someone to turn to for advice! On day 4 I was only able to eat 3 bananas as they are gross, I ended up eating a small cup of tom soup with onion and garlic salt, I then went out for lunch with friends and ate 10 green olives. Will this effect the results? Also I am swimming every other day for 40mins (+/-) do I need to include more exercise or will I ware myself out?
Hi Haza ,
Im glad you liked our work . 40 mins work ou is truly enough while following GM diet . Anything more will leave you exhausted for t he rest of the day. if you had only olives , then this wont affect your weight loss.
Milk and ghee dint help with the constipation and my weight has increased by 800g. I had milk with ghee on day 4 for dinner. Would that be the reason for increase in weight? I do exercise for 45 mins everyday. Which would be of more help for weight loss in day 5, paneer or soya?
Thank you for your continued support!!
Hi Uma ,
the weight gain is not because of ghee , it is because of constipation . once you clear your bowel you will feel fresh and liht again. i prefer paneer over soya for weight loss.
hi mam,
I cant drink plain milk at all unless it has some flavours( like bournvita and all) , also im allergic to banana ….. can u please suggest a alternative to both of this… and also let me know ,the alternative that you will suggest is equally good to follow as the original food i.e banana and milk .. I mean to say will there be any effect in the results if I follow your alternative which you will prescribe or necessary to follow the original one….. .. pls suggest
You can have cold milk add a little vanilla essence to it , or add a little coffee to it . or youcan use the same amount of curd . you can replace banana with mangoes or chikku . the results are almost same even with alternative , and in some individuals it is better than original , so it basically depends on how your body takes it and responds to it
Hello mam,
Anita again. .. mam can I eat (bhutta) 2,3,5,6, n 7 day. And can I eat dalia on 5,6,7 days. Pls rply me…
Hi Anita ,
you can have a corn on cob on day 2 and 3 . but only 1 a day . you can eat daliya only on day 7 for lunch in place of brown rice.
Sorry butterless popvorn
Hi Payal,
I have one question can I take bitterness popcorn in between this diet plan
Hi Neelam ,
i m afraid you cant .
Hi Payal
I have reduced 2.5 kg after 5 days of gm diet bt there is no weight loss for next 2 days. is it normal.
Payal after 7 days, can I eat fruit rata in dinner ( apple papaya pomegranate and skimmed curd). I am a house wife so is there ny thing I cn do tk maintain the reduced weight.
Congratulations . 2.5 kkgs is a good weight loss. yes it is normal .
yes you can have the fruit raita , but use less curd . you can follow our 1200 calorie diet plan after this diet to maintain this weight
Hi , this is Ums again.The reply button dint work.. So adding a new post. I read your previous comments and had warm milk with a spoon of ghee. I hope this fixes the constipation problem. I dint notice much weight loss today. Would this be due to the constipation problem? I had 4 bananas and 3 glasses of milk and lot of water. And on day 5 , we should definitely have 6 tomatoes or oranges right?
Hi Uma,
constipation is the reason of no weight loss. but dont worry , if it is that severe , you can take isabghol or take medicine as well. ya 6 tomatoes are important to consume
Hi, I am following the GM diet and I am in Day 4 now. However I am constipated for the last three days. Is this Normal during the diet? I make sure I drink atleast 3 to 4L of water. Will this get fixed automatically during the course of the diet? I dint know white salt should be avoided. I had white salt during Day 2 and Day 3 with the veggies. Would this hinder the weight loss?
Can I eat sprouts with uncooked tomato for breakfast, cooked soy and tomato for lunch and dinner on day 5?
Can I have brown rice with veggies on day 6 or follow the same regimen as in Day 5?
Hi Uma ,
ys , a lot of people face this constipation problem . dont worry , if you read this comment while 1 glass milk is still pending , then please have it warm and add some isabghol if you have handy .
green tea will help in constipation problem too.
ya , you could have lost around 500 ms more weight by avoiding white salt. day 5 menu looks ok . If you are following my version of GM then day 6 is same as day 5
Hello mam,
I’m anita n I m 34 yr old. today my 1st day.
1. Pls mam tell me the substitute of tomatos can I take mausmi because in this time oranges r nt availabl.
2. can I take black chana 5,6 and 7 days.
3. Can I take saffola oats on 7t day….
Hi Anita ,
1] yes ,
2] on 5th and 6th day , but not on 7th day .
3] yes
Hi payal… Am on 1stday of gm diet and going good with it. On 2nd day I want to take potatoes. Pls suggest a recipe with potatoes boiled. And on 6th day we need to take tomatoes. So can I make a curry with tomatoes and have it with a cup of rice? Pls reply
recipe of potstoes – https://www.dietburrp.com/boiled-potato-and-apple-salad/
no you need to eat raw tomatoes , you cn make juice of raw tomatoes or just slice them and have
substitution of potato, tomato, and banaba
no sun=bstitute for potato . oranges fir tomato and mango or chikku for banana
Hai Payal,
Thanks for your reply.I have one more doubt.
Can we have tapioca instead of potato? and what about mushroom?Can we consume?
Hi , no , you need to have potato only … potato has resistant starch which tapioca doesnt have . it is better to avoid mushroom for sodiums sake . but you can have little quantity if you really like it
I have migraine problem, if i drink one cup coffee per day, will it spoil this diet.
Please suggest
Hi Shashi ,
in my version , i allow my clients and readers to have that 1 important cup of tea or coffee , coz this will help them in doing the diet proper ly for the rest of the day .
Hi Payal,
Which day can I have sprouts in GM Diet?
you can have day 5 and 6
Hello Payal,
Thanks for this GM diet. It’s really very helpful. in am on 5th day of my diet, taken curd panner soya. but I’m bit confused about 6th day. cn u plz suggest wt to eat on 6th day.
Hi Kavita,
you can eat the same food that you ate on 5th day . you can now increase the quantity of this protein food on 6th day
Howmany cycles can we repeat this diet.? and what is the time interval between each cycle?
You can follow GM dit plan once every month .
Hello mam
Thanks for Modified version of gm diet plan Which Allows Tea. I wanted to have answer to my few queries
1 can we have brown rice on 5th day 6th and 7th
2 can we have brown rice in lunch and dinner and what should be the quantity
Thanks and regards
Hi Reema ,
if you are following my version , then brown rice is allowed only on 7th day and that too just for lunch , quanti ty is 1 soup bowl
Dear Madam,
I am a 23 year male. My height is 6’1″ and i weight 92 kgs. I want to get back to around 75-77 kgs. Can I have 5 continous cycles of GM diet.? Or if not, then please suggest me the way to achieve my target weight in around 2 months.
Hi Alok ,
your health goal is very brisk . i would not advice even 2 back to back cycles of gm diet as you will soon get all the weight back . rather followthis cycle once every month and the remaining 3 weeks of the month you can follow any of our 1200 calorie diet plan based on your cuisine.
hi,
i am on my 5th day of gm diet. can u pls tell me whether can i skip tomatoes or oranges on this day? if not any alternative to them
Hi Shubham , actually you really need to have any one of these . have a glass of fresh orane juice na , it will be done .
Hi
Just wanted to know if on day 5 can I have boiled pulses(Moong dal) in the breakfast or lunch, as it is rich in protein..
yes you can
hello pyal
I m on day 3rd of GM diet. on day 2 I have eaten gourd bottle (Loki). is it allowed? I have eaten black salt (kala namak), is it right to eat it. I have thyroid and prob of water retention, is there any change in plan for me.
yes bottle gourd is allowed . ala namak is allowed too. nope, you can ollow the plan as mentioned above .. no changes required.
Okay thanks Payal . But I have few more queries?? On the day 4 how many milliliter of milk can I drink?? And , on the day 5 is there any replacement for tomatoes?? as I don’t like that fruit much??
4 glasses of milk , which comes to 800 ml – 1 liter . you can replace tomatoes with oranges .
hi my friends age is 21 , weight 100 and 6 feet .. he is a male with a problem of slip disc can he follow this diet ?
yes he can .
Hello Payal
Can you please suggest if pepper and salt can be adequately used for day 2-3 for vegetables?
Thanks,
Vijay
Hi Vijay ,
you can use regular pepper , and rock salt . the regular table salt we use is a sodium salt and is not allowed during the diet . but you can have rock salt / lona salt / sendha namak in my version of GM diet as these are potassium salts
Hello Payal .. Whtat can I eat with brown rice ? I mean plain or can I mix it something? And can I really have paneer on the 5th day . I donno I’m afraid that , it would spoil my diet plan !!
Kindly help !!
Thanks
Hi ,
you can make a brown rice pulav by adding lots of veggies to your brown rice and have it with kadhi or thin dal. or some curd. dont worry the allowed quantity of paneer will not make you gain any weight .
Can I replace paneer/ soya with no oil besan ka chilla for meals on day 5 and 6?
yes you can
Hello madam I weigh 144kgs would like to start this diet .i wanted to know can I do this diet …???
You can follow this diet is you are more than 18 years of age and do not have any medical condition.
Hii
I am 23 years old. Weight 59 kg. Height 5’2″. I am on day 2 of GM diet plan and I am following it very strictly. But unfortunately today is my day 1 of menstrual cycle. I intend to loose atleast 3kg. I have fat on my thighs and legs. I want to pursue this plan if I can loose atleast 2kg. Should I carry it on further?
Please help.
Hi AAyushi , there is no harm in carrying it further .. only that you will get to know you weight only on day 5 of your cycle. if you have the patience thn you can carry on . or else , follow it after your cycles to know the exact amount of weight you lose each day
Hi Payal your diet plan is awesome if someone takes it strictly. I am Nav on 4 day of GM diet but i loose only 1.5 kg in last 3 days can you help me to loose more I am 5,6″ and weighs 77.
Hi Nav ,
thank you for your kind words. to lose more weight you need to do 45 mins walking session everyday
Hello Payal,
Thank you for sharing this vegetarian diet plan! Is it okay to consume avocado during this diet regime?
Best,
Archie
actually its better avoided , or have in restricted amount like only 2-3 in the 7 day cycle.
Thanks Payal , I have seen this plan at many sites…but they devoid the mention of protein (paneer) , which lead to confusion . Thanks a ton . I
My Pleasure :)
how bananas help in weight loss on day 4 on GM diet as it has 105 calories
day 4th is a carb loading day . your body doesnt lose any fat in absece of carbs . hence in the middle of the GM diet week we do a carb loading day by eating healthy cab from banana
Ma’am can we have fruits on day 5 and day 6..as in melons and all?
yes you can
Hi, Can i eat potatoes instead of Paneer on day 5…if yes how many potatoes should i eat on that whole day..please suggest…presently i am doing GM diet and today is my 3rd day…
Hi ,
potato is starch and paneer is protein , there is no similarity between both for replacement.
Can we use herbs or oregano on all days?
yes you cAN
Hi ,
Thanks for the GM indian diet plan. Is diabetic person can follow the same diet? or any modification required for that.
Also banana , i won’t like instead of any other fruits can we take.
Thanks & Regards
Ganapathi
Hi ,
i am afraid that this diet is definitely not recommended for diabetics. you can follow this diet plan – https://www.dietburrp.com/indian-diet-plan-for-diabetes/
Hi I have followed this diet before pregnancy…it worked out very well….now I am feeding my 9months baby….can I follow now…..my weight has increased 10kg after pregnancy
Hi saranya ,
if you follow this plan while feeding your baby . your milk supply will go down drastically . its best to wait for some more time .
Hello Mam i m starting this diet tomorrow onwards i wanted to ask u a question if i can add salt vinegar and black salt to my dish and if i can have the GM WONDER SOUP on all the 7 days of the diet??????
yu can add vinegar and rock salt , regular table salt is not allowed . you can have the wonder soup of GM diet on all days except for day 1 which is a fruit day
Hello Mam,
I consumed few Sweet Corn (Bhutta) and Sprouts(Moong) on 3rd and 5th day of my diet plan, is that good or I shouldn’t have consumed that ?
swet corn is ok . sproyts are anywayz allowed on day 5 th which is the protein day .. so its ok dont worry
Hie dear,
First of all, thank you for providing us with your version of this wonder diet, thank goodness it wont be as boring as it was for me last time I followed the conventional method. Although I lost 5 kgs in 7 days, I gained all of it back within a month.
My question is, how do I maintain my weight and also, can I use sendha namak for my wonder soup and sauteed vegetables?
Best,
Jasmeet
Hi Jameet ,
yes you can use sendha namak for soup and veggies. you can follow our 1200 calorie diet plan after finidhing this GM diet to maintain the lost weight .
https://www.dietburrp.com/indian-diet-plan-for-weight-loss/
Hi can we have one cup of tea with milk while doing the gm diet with less sugar
you can use it in my version . if this small cup of tea helps you in following this strict diet properly for the rest of the day , then you can definitely have it :)
Hi, I want to lose aeound 20 kg and really fast. Please suggest
the above mentioned diet can help you. but please odnt follow it back to back .
Can I replace Paneer with Tofu. I would prefer Tofu on Day 5, please suggest.
Thanks!
yes you can definitely do this i your thyroid is working well. if you have hypo thyroidism its better to avoid tofu
Hi payal im usha 5’5 and 78kgs. Suggest me something to lose the extra weight.pls elaborate what needs to be done.
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – https://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
how many kgs we can reduce by doing this diet?
Hi ,
it depends on a lot of factor , in general an average person can lose anywhere between 2 kgs o 4 kgs in a week.
Hi mam this is rakeshkarnan05@gmail I’m 28 years old I’m on 2nd day by mistakenly I have taken mango on first day but I have ate only 2 pieces. Ur opinin???
only 2 pieces ? that means less than or even 1/4th of mango , will do .